Carnage In Coburg 2014 throwback!

Part A:
Competition & Performance
1 x squat snatch + 1 x hang power snatch +
1 x OHS – 20 mins to find heaviest

Fitness:
1 x power snatch + 1 x hang power snatch +
1 x OHS – 20 mins to find heaviest

Part B:
“Help is needed”
Competition
In pairs complete
50 x power snatch 52.5/35
50 x OHS 52.5/35
50 x t2b
**one partner must always be running
100m

Performance
In pairs complete
50 x power snatch 42.5/30
50 x OHS 42.5/30
50 x t2b
**one partner must always be running
100m

Fitness
In pairs complete
50 x hang power snatch 35/25
50 x front rack lunges
50 x HKR
**one partner must always be running
100m

Best of luck to Coach Sam & Pantz in the Western Weightlifting comp!

Part A:
All levels:
A1) bench press 6 x 2 @ 90%
A2) DB/kb 1 arm rows 6 x 6 es

Part B: “shorts and sweets”
Competition & Performance
2 min amrap
4 x box jump overs 24/20
8 x push ups
REST 1 MIN
2 min amrap
4 x box jump overs
8 x sit ups
REST 1 min
2 min amrap
4 x box jump overs
8 x air squats

Fitness:
Same as above but with
Box step overs 24/20

Carnage In Coburg 2014 throwback!

Part A:
Competition & Performance:
1 x squat clean + 1 x hang cluster – 20 mins to find heaviest

Fitness:
1 x power clean + 1 x front squat +
1 x push press – 20 mins to find heaviest

Part B:
“Sasquatch”
Competition
6 min amrap
8 x kb snatch (4pa) 24/16
6 x wall balls 10/6
4 x power cleans 70/47.5
2 x muscle ups

Performance:
6 min amrap
8 x kb snatch (4pa) 16/12
6 x wall balls 10/6
4 x power cleans 60/42.5
2 x burpee c2b pull ups

Fitness:
6 min amrap
8 x DB snatch (4pa) 15/10
6 x wall balls 10 – 9ft/6 – 8ft
4 x power cleans 42.5/30
2 x burpee jumping pull up

  
Part A:

Competition & Performance:

A1) Deadlift 5 x 5, ascending

A2) Dragon Flags 5 x 5 (3 sec descent)

Fitness:

A1) Deadlift 5 x 5, across

A2) Lying Leg Raises 5 x 5 (3 sec descent)

Part B: “Histories Numbers”

Competition:

4 Rounds For Time of:

29 x Sit Ups

13 x KB SDLHP 32/24

7 x Clams 20/10

400m Run

Performance:

4 Rounds For Time of:

29 x Sit Ups

13 x KB SDLHP 24/16

7 x Clams 20/10

400m Run

Fitness:

4 Rounds For Time of:

29 x Sit Ups

13 x KB SDLHP 16/12

7 x Slam Balls 20/10

300m Run

  
Part A:

All Levels:

A1) Push Press 4 x 6, across

A2) Strict Pull Ups 4 x 6-8

Part B: “The 4 Time Champ!”

Competition:

15-12-9-6-3 For Time of:

S2O 52.5/35

Pull Ups

30 x Double Unders between each round

Performance:

15-12-9-6-3 For Time of:

S2O 42.5/30

Pull Ups

30 x Double Unders between each round

Fitness:

15-12-9-6-3 For Time of:

Push Press 35/25

Ring Rows

90 x Single Unders between each round

  
Part A:

Competition & Performance:

Back Squats 5 x 5, ascending

Fitness:

Back Squats 5 x 5, across

Part B: “(Duff) Burp…ee!”

Competition:

8 min AMRAP of:

10 x Snatch 52.5/35

10 x Burpees over the bar

Performance:

8 min AMRAP of:

10 x Snatch 42.5/30

10 x Burpees over the bar

Fitness:

8 min AMRAP of:

10 x G2O 35/25

10 x Burpees over the bar

  
With a 50 minute running clock, complete the following:

0:00-15:00

15 mins to find a Bench Press 1RM

20:00-30:00

In pairs, complete 10 min AMRAP of:

P1 runs 100m with Med Ball 10/6

P2 completes 10 x MB Cleans when they return

35:00-50:00

In pairs, complete 12 min AMRAP of:

2 x 300m Runs each (alternating)

Then in remaining time, complete

1-2-3-4-5

Clean & Jerk 70/50 (comp); 52.5/35 (perf); 35/25 (fitness)

Clams (comp & perf) / Slam Ball (fitness) 20/10

Once you complete the round of 5, start from 1 again.

  
Best of luck to Jen & Jenna, Peta & Kel and Pantz & Em!

Part A:

All Levels:

1 x 1st & 2nd Snatch Pull (3 secs up, 3 secs down) + 1 x Power Snatch – find a heavy

Part B: “Jacked P!”

Competition:

For Time, complete:

900m Row

70 x Sit Ups

50 x Box Jumps 24/20

30 x Dips

10 x Snatch 60/42.5

Performance:

For Time, complete:

900m Run

70 x Sit Ups

50 x Box Jumps 24/20

30 x Ring Push Ups

10 x Snatch 42.5/30

Fitness:

For Time, complete:

900m Run

70 x Sit Ups

50 x Step Ups 24/20

30 x Push Ups

10 x Snatch 35/25

  
Part A:

Competition & Performance:

1 x Strict Press + 2 x PP + 3 x PJ – 20 mins to find heaviest

Fitness:

1 x Strict Press + 1 x PP + 1 x PJ – 20 mins to find heaviest

Part B: “Loki Sanchez!”

Competition:

7 min AMRAP of:

7 x S2O 52.5/35

14 x T2B

Performance:

7 min AMRAP of:

7 x S2O 42.5/30

7 x T2B

Fitness:

7 min AMRAP of:

7 x Push Press 35/25

14 x HKR

 
Part A:

Competition & Performance:

20 mins to find a Deadlift 1RM

Fitness:

20 mins to find a Deadlift 5RM

Part B: “Richmond Bulldogs!”

Competition:

12 min AMRAP of:

1 x 50m Shuttle Run

10 x Thrusters 42.5/30

10 x Pull Ups

2 x 50m Shuttle Runs

10 x Thrusters

10 x Pull Ups

Ascend by 1 Shuttle Run each round 

Performance:

12 min AMRAP of:

1 x 50m Shuttle Run
10 x Thrusters 35/25
10 x Pull Ups
2 x 50m Shuttle Runs
10 x Thrusters
10 x Pull Ups
Ascend by 1 shuttle run each round

Fitness:

12 min AMRAP of:

1 x 50m Shuttle Run
10 x Thrusters 20/15
10 x Ring Rows
2 x 50m Shuttle Runs
10 x Thrusters
10 x Ring Rows
Ascend by 1 shuttle run each round